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Long distance running though a great workout can lead to some serious injuries and illnesses like heart stress and other cardiac problems. It is important, therefore, to follow some long distance running tips to avoid such injuries.
Diet
Long distance runners must have a well-balanced diet which is not only about carbohydrates. Hemoglobin as we know transports oxygen to various muscles, tissues and cells in our body. Running being an aerobic activity requires oxygen in huge amounts. Runners, therefore, need an iron-rich diet to increase their hemoglobin levels.
To prevent stress fractures and to allow normal bone growth- milk, cheese and yogurt are important dietary components- take in required calcium. This is especially required for children who are learning distance running.
Keep experimenting with different food to figure out what works best for you. However, don’t eat anything new on the race day.
Make sure to re-hydrate yourself at frequent intervals.
Running Gear
The most important investment for long distance running is the running shoes. Buy a proper pair that gives you more cushion and support to make running easier.
Running Track
Avoid running on concrete sidewalks. Running tracks are usually good, but, may get boring. Take a friend to encourage you to stick to your routine. Smooth dirt paths are a good option.
How to run?
Get a professional coach to train you in various methods of running like interval running, speed running etc.
In order to complete the run break the course into smaller sections mentally. For instance if you are running for 20 kilometers break it into 4 sections of 5 kilometers each. This way the run seems doable.
Avoid tensing-up and slouching when you feel fatigued, it may lead to back and neck pain. Prevent this tendency by shaking out your arms and shoulders regularly. Stay loose during your run, don’t ball your hands into a tight fist as this tightness will radiate up your arms, to your shoulders and neck.
Take a walking break through your water stops, it will give your muscles a quick rest and they will feel rejuvenated when you start running again.
After the Run
Apply ice pack or cool water on your legs to reduce inflammation.
Be aware of any injuries and consult your doctor to work through them.
With these long distance running tips you will steer clear of most injuries and problems.
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